Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up Game – Coaches Choice
Barbell Warm up – C&J
5 Clean Pull
5 Hang Power Clean
5 Push Press
5 Hang Clean
5 Split Jerks
Weightlifting
Clean and Jerk (Build to single at 90% )
3 @ 55%
2 @ 65%
2 @ 75%
1 @ 80%, 85%, 87%, 90%
Clean Pull (3×3 @ 105%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 3min AMRAP
3 Clean and Jerks
6 Toes 2 Bar
Rx: 50/35kg
Int: 40/30kg
Beg: 30/20kg, Hanging Knee Raise